Hair loss is a common condition known as alopecia in the medical field.
It has many known causes, including:
- genetics
- hormonal dysregulation
- hypothyroidism
- tension on the hair
- trauma
- infection
- chemotherapy
Hair loss can also be caused by diet-related factors, such as nutrient deficiencies and supplement use.
Micronutrient deficiencies
Hair is made up of two main structures — the hair shaft, which is what you see, and the hair follicle, which is hidden underneath the skin. Hair grows from the hair follicle. Hair follicles are highly active and sensitive. In fact, hair follicle cells are among the most rapidly dividing cells in your body, so it’s no surprise that nutrient deficiencies can negatively affect hair growth.
- Iron
This condition is related to a type of hair loss known as telogen effluvium (TE), a type of hair loss characterized by a disruption in the normal hair growth cycle. This leads to excessive hair shedding and hair loss.
Researchers are still studying how iron deficiency causes hair loss, but it appears to disrupt hair growth by diverting iron stores in the hair follicle to other areas of the body. Some studies have shown that people with hair loss tend to have lower iron levels in their blood and hair compared with people who don’t have hair loss.
- Vitamin D
Research has shown that vitamin D levels are lower in people with hair loss conditions, including female pattern hair loss and an autoimmune skin disease called alopecia areata.
Research has shown that taking vitamin D supplements promoted hair regrowth in some people with hair loss related to vitamin D deficiency.
- Zinc
Zinc is a mineral that plays important roles in immune function, protein synthesis, cellular division, and more. It’s necessary for hair follicle function and helps protect against hair follicle shrinkage and slowed growth. It also helps promote hair follicle recovery.
Zinc deficiency can cause hair loss, and studies show that people with certain hair loss conditions (alopecia areata, male patter hair loss, female pattern hair loss, telogen effluvium) tend to have lower zinc levels than people without hair loss.
- Other nutrients that may affect hair loss
In addition to the vitamins and minerals listed above, research has found that deficiencies in the following nutrients are associated with hair loss:
- copper
- biotin
- vitamin B12
- folate
- riboflavin
Calorie and protein restriction
The cells that make up the hair bulb, which is the part of the hair follicle that produces hair, have a high turnover rate, meaning new cells grow and replace old cells at a rapid rate. For this reason, the hair is very sensitive to deficiencies in protein and calories, both of which your follicles need in constant supply to grow and function properly.
Your hair needs amino acids, the building blocks of protein, to grow properly, so a diet without enough protein may lead to hair growth abnormalities, such as hair loss and thin, brittle hair. It is essential to fuel your body with enough calories and include protein-rich foods in your diet to ensure your body is getting the nutrients it needs.
Weight loss
When people lose a significant amount of weight, they may experience hair loss. However, people tend to experience this in extreme situations, such as after bariatric surgery, or after following an extreme diet that didn’t provide adequate calories or nutrients.
Research suggests that acute hair loss that occurs within 3 months after bariatric surgery is associated with the surgery itself. Yet, hair loss that occurs 6 months after surgery and beyond may be caused by nutrient deficiencies that develop as a result of surgery-related malabsorption.
That’s why it’s important for people who have undergone bariatric surgery to take micronutrient supplements. These help prevent hair loss related to the surgery, as well as other serious complications.
Supplement use
Consuming some nutrients in supplement form may help your hair stay healthy and grow at an optimal rate. However, taking other kinds of supplements can have the opposite effect. In fact, some supplements are associated with hair loss.
If you don’t have a nutrient deficiency, taking high doses of certain nutritional supplements can harm your hair. These supplements include:
- selenium
- vitamin E
- vitamin A
For example, overconsuming vitamin A by taking vitamin A supplements can overwhelm your liver, where excess vitamin A is normally stored. When there’s too much vitamin A for the liver to handle, the extra vitamin A goes into circulation, leading to high levels in the blood. Because maintaining optimal blood levels of vitamin A is essential for hair follicle function, excessive amounts of this nutrient in the body can cause hair loss.
Other dietary supplements, including herbal supplements, may likewise lead to hair loss, especially at high dosages. That’s why it’s essential to speak with a trusted healthcare professional before you start taking supplements.
Other factors that may lead to hair loss
Other factors may also be associated with an increased risk of hair loss, according to research. These include:
- smoking
- drinking
- stress
- lack of sleep
If you want to limit the other factors that may cause hair loss, consider avoiding smoking, limiting your alcohol intake, getting optimal sleep, and managing your stress levels.
In combination with a nutritious diet, these actions may help keep your hair healthy and reduce your risk of hair loss.
Source: Healthline by Jillian Kubala, MS, RD